Healthy Egg Recipes: Poached, Scrambled, and More

Eggs are great sources of iron, folate, vitamin A, lutein, and brain-building choline. The fat in eggs is largely unsaturated, or "good," and each egg has only 72 calories. And both whites and yolks are rich in protein, which makes meals more filling. Best of all, eggs offer endless options for vegetable-packed dishes such as these protein-packed poached eggs. The following breakfast egg recipes prove there's more than one way to crack an egg.

Lots of vegetables -- potato, carrot, bell peppers, and mushrooms -- and ground turkey in place of beef make this hash low in fat. Each serving can be topped with an egg. Hash is often served at breakfast or brunch.

Enjoy a thick slice of toast topped with a freshly poached egg and a sprinkle of salt and pepper for your morning meal. Experiment with different flavors using the ingredients you have on hand, including sauteed spinach and sliced garlic, or cream cheese and smoked salmon.

Spinach souffle is lightened with a bechamel sauce made with skim milk, bound with egg yolks, and given volume with beaten egg whites; it is airy when served right away and similar to a quiche when cooled.

This egg white and avocado dish is cholesterol-free, and the fat in the dish is monounsaturated (the "good" fat). If you keep hard-boiled eggs in the refrigerator, you can make this breakfast at a moment's notice.